World Heart Day 2023 – Heart Health Habits.

Table 1. Cardiovascular diseases and definitions

Heart Disease and Failure

Heart Disease is a term that encompasses a range of CVDs that affect the heart’s structure and function. Examples include coronary artery disease (CAD), heart failure, arrhythmias, congenital heart defects and more. Many types of CVD, including most types of heart disease, are the result of a buildup of plaque on the inner wall of the arteries. These plaques are made of fats, cholesterols, calcium, and various other cellular components. Given sufficient time, these plaques grow and harden and cause the arteries to narrow and stiffen, resulting in reduced blood flow⁴. The process of plaque development is known as atherosclerosis. Atherosclerosis in the coronary artery (that which supplies oxygenated blood to the heart) is known as CAD⁵, but plaque formation can happen in arteries and veins throughout the body, causing conditions such as peripheral artery disease and cerebrovascular diseases³.

As is the case with many CVDs, heart disease can progress without the onset of symptoms⁶. Commonly, the first sign of heart disease is a heart attack. A heart attack, otherwise known as myocardial infarction, describes the sudden and severe reduction of the heart’s blood supply due to atherosclerosis or a blood clot⁶.

Read more about blood pressure and how to ‘know your numbers’ in our blog here.

Stroke and Atrial Fibrillation

There are two main types of strokes: ischemic and haemorrhagic. Ischemic strokes are those caused by a blockage in the blood vessel that supplies the brain, while haemorrhagic strokes are caused by bleeding in or around the brain, the result of a burst blood vessel¹². Ischemic strokes are commonly caused by atherosclerosis¹³ but may also result from a blood clot that forms in a blood vessel in the brain (thrombosis) or a clot that originates in the heart and travels through the vasculature to the brain (cardioembolism)¹².

The data shows that high blood pressure, smoking, heavy alcohol consumption, and obesity. Studies also show that elevated levels of total cholesterol, LDL cholesterol, and triglycerides are associated with an increased risk of ischemic stroke. Conversely, low levels of total cholesterol are associated with an increased risk of haemorrhagic stroke¹⁴.

Under normal conditions, the heart contracts and relaxes at a steady pace. In those who suffer from atrial fibrillation (AF) the upper chambers of the heart, known as the atria, fall out of step, beating irregularly or quivering. This affects the heart’s function and can cause pools of blood to form, increasing the risk of blood clots. For this reason, those with AF are at a 5x increased risk of developing a stroke and are at double the risk of heart-related death¹⁵.

Diabetes Health

The relationship between CVDs and diabetes is intricate and closely intertwined. Diabetes, especially type 2 diabetes, significantly increases the risk of developing cardiovascular complications¹⁶. Diabetes can damage blood vessels and contribute to the development of atherosclerosis which heightens the risk of heart attacks, strokes, and peripheral artery disease. Additionally, diabetes often coincides with other risk factors like high blood pressure and abnormal cholesterol levels, compounding the cardiovascular risk. Conversely, individuals with CVD have a higher likelihood of developing diabetes due to shared risk factors and underlying mechanisms¹⁶. Thus, managing blood sugar levels through proper diabetes management, adopting a heart-healthy lifestyle, and closely monitoring cardiovascular health is crucial for those with diabetes to mitigate the increased risk of CVDs.

Nutrition and Lifestyle

Proper nutrition plays a pivotal role in mitigating the risk of CVD. A well-balanced diet rich in fruits, vegetables, whole grains, low fat sources of protein, and healthy fats can significantly contribute to heart health¹⁷. Consuming high-fibre foods aids in reducing cholesterol levels and maintaining healthy blood pressure¹⁸. Minimizing saturated fats, as well as excessive salt and added sugars, is key to preventing the development of conditions like atherosclerosis and hypertension¹⁷.

Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, are known to lower inflammation,  improve cholesterol profile and blood function, and ultimately reduce cardiovascular risk¹⁷. Moreover, antioxidants from colourful fruits and vegetables combat oxidative stress, which is linked to CVD¹⁷. By making thoughtful dietary choices and incorporating heart-friendly nutrients, individuals can enhance their cardiovascular well-being and reduce the risk of heart-related complications, ultimately promoting a healthier, more resilient heart.

Lifestyle factors also have a profound impact on cardiovascular health. Regular physical activity is a cornerstone in reducing the risk of CVD. Engaging in aerobic exercises like brisk walking, jogging, or cycling enhances heart and improves blood circulation, and helps maintain a healthy weight¹⁹.

Avoiding tobacco products is paramount, as smoking significantly raises the risk of CVD²⁰. Additionally, managing stress through techniques like meditation, yoga, or deep breathing might help control some risk factors associated with CVD²¹.

Limiting alcohol consumption and adhering to recommended guidelines is crucial for heart health, as excessive drinking can lead to high blood pressure and heart muscle damage. By adopting a physically active lifestyle, abstaining from smoking, managing stress, and moderating alcohol intake, individuals can proactively safeguard themselves against CVD and foster a heart-healthy life¹⁹.

To help you take a proactive approach to your heart health, Randox Health provide the Vital Health Check. Vital measures more than 20 key biomarkers related to your heart and diabetic health to provide you with an assessment of your risk of heart disease, stroke, and diabetes. Testing of your cardiac risk is also included within the Everyman/Everywoman packages and Signature programmes.